WOD Tuesday September 3rd 2019

September 3, 2019

WOD Tuesday September 3rd 2019


A.) mobility 
:60 seconds couch stretch 
:60 seconds banded pec stretch
:60 second lat smash


B.) Warmup: 3 rounds each relay style 
250m row
5 pushups
5 burpees
5 box jumps


C.) E3mom x 15 (5 sets)
8 bench press @60-65% across


D.) 5 rounds For time:
200m run 
18 Russian kB swings 55/35
15 ring dips/box dips 
12 renegade Rows (6 reps per side) 50/35
(Scale as needed)


E.) 4 sets of dB chest flys x12 reps 
Superset with 
Banded tricep pulldowns 
As heavy as possible 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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